It is not an easy task to pump your shoulders. That they were strong and beautiful, you need to train the deltoid muscles and evenly distribute the load to all the bundles of muscle fibers. Pressing loads from different angles is the best way to quickly achieve the desired result.
The weight of the barbell and dumbbells must be chosen so that in each set you can raise the shell at least 8-10 times. Only with such intensity the volume of muscles will increase. If your goal is to develop strength, deal with a heavier load and perform the exercise 5-6 times in 4-5 sets.
It is advisable to practice in the gym with a coach – he will teach you how to properly perform the exercises and will follow the safety procedures.
EXERCISES FOR MEN
Press the rod in the standing position
Why: Training of the front beam of the deltoid muscle.
How: Put your feet shoulder width apart. Bend over and sharply lift the bar, then put it on the chest. With one strong push, lift it up, exhale. Do not tilt the case back. Make a pause and on inspiration, smoothly lower the bar to your chest.
Press the rod in the sitting position
Why: Training deltoid muscle and triceps.
Like: Sit on the bench and take the bar from the counter. Hvat – wider than shoulders. Raise the bar above you and lower it by the head on your shoulders. Keep your back straight. Do the exercise without jerking. The number of repetitions is 8-10 times.
Thrust rod to chin
Why: Develop a medium beam delta and trapezoidal muscles.
How: Stand up straight. Take the bar with a straight grip. Hands should be at a distance of two fists. On exhalation, lift the bar to the chin. Make a pause and on inhalation return to the starting position.
Why: Training all three beams of the delta.
Like: Sit on the bench, keeping your back straight. Legs bend at the knees, place them wide and firmly rest your feet on the floor. Take dumbbells, bend your arms in the elbows. Gently squeeze the dumbbells up, as you move the dumbbells in the back of your hands to yourself. Then return to the starting position.
EXERCISES FOR WOMEN
Among women, there is an opinion that training deltoid muscles makes the shoulders large, and the figure – angular. However, this is a delusion. They will become such if they are overloaded, work only with heavy weight. To achieve a feminine, rounded form of the shoulders, it is sufficient to include in your training a few basic exercises using small loads.
For what: Training of the average beam of the delta and triceps.
Like: Go to the simulator crossover and stand between the blocks. Hold the handle of the blocks and pull them up. Elbows should be bent throughout the exercise.
In the video, we show how to properly perform a crossover exercise:
Press of dumbbells
Why: Develop deltoid, trapezius muscles and triceps.
How: Take dumbbells and stand upright. Unroll your shoulders and put your feet wider than your shoulders. Bend your arms in the elbows and lift the dumbbells above the shoulders. From this position, squeeze the dumbbells up, spreading your arms. Hold in this position, make sure that your hands are parallel to each other. Return to the starting position. Repeat the exercise 6-8 times with a minimum load.
Makhi in front of you
Why: Training the front beam of the delta.
As: Mahi can be performed with both hands simultaneously or alternately. Stand up straight, put your feet slightly wider than your shoulders. Bend your arms at the elbows and squeeze the dumbbells at the shoulder level. Perform flies without jerks 10-15 times.
Dumbbell inclinations in slope
For what: Training of the rear beams of the deltas, the muscles of the extensor of the waist and the widest back.
How: Take dumbbells. Slightly bend your knees. Tilt the body parallel to the floor. Take a deep breath, slowly raise the dumbbells, exhaling them in the sides. Return hands with dumbbells back to the starting position. Do not strain or round your back. Work only with shoulders, do not move the body. Repeat the exercise 5-8 times.
Turn the exercises on your shoulders into your workout and you will soon see the result. Pay special attention to the isolated exercises, which will help to refine the lagging shoulder muscles. The instructors of the Mango fitness club will help you to get the shoulders right . Register for personal training and become the best version of yourself!